I went to the gym this week for an "InBody" analysis - I'm sure there's a reasonable margin of error in these things but at least it's a guide of sorts.
The good (great) news is that I passed all the metrics and have no weight or fat to lose or muscle to gain. Excerpts include a 36.3 Skeletal Muscle Mass ("strong") as well as Fitness Score of 88 and a fat %age of just 13... So that was the icing on the cake for my journey - and I'm thrilled.
Extra icing then came with the arrival today of the graduation pack from Patrick - it's superb and a very big thank you for it.
And that really is the end of my blog.
Friday, 4 November 2011
Tuesday, 1 November 2011
Day 90 - the end... and the beginning
And so the end came. Something of an anti climax? Saturday came and then there was Sunday - and strict guidance to be "normal" and not do any exercise... It felt strange and felt wrong but as it turns out (it's now Tuesday night) that, just like everything else Patrick said to us, it's spot on advice. We need to take time out, get back into the real world and feel for ourselves; explore food and drink and take time away from the gym and then listen to our bodies and hearts as which path to follow next...
I can't add much on what so many have said before but I repeat that it has been an incredible experience for me. I must thank Vittorio (PCP alumni) who told me "it's the best thing I ever did" - now when you that hear that from a 16 year old you can legitimately ignore it, but when you hear it from a forty-something year old (sorry Vittorio!) then it's well worth listening to. And my message to anyone who cares to listen (and this is from a forty-something year old) is that "PCPs' the best thing I ever did".
That said, PCP is not for everyone - the brilliant thing is that the diet approach and the exercises really are for anyone and everyone but the mental angle is not. You need to want to do it, to have the mental strength and desire to follow a rules-based approach, to have the support of friends and loved ones to keep you going and to be able to see the successes that time and dedication will bring. It worked for me, and it will work for many - but PCP will not work for all and I suspect that there is a high price in terms of feelings of letting yourself down that a failed attempt at the programme will bring.
My attitudes, my behaviours and my life have been changed. There was no fat assessment or cholesterol test at the outset so I have no scientific data to shout from the rooftops - but I do have how I feel, how much my weight has dropped and how my overall appearance has changed. These three alone stand as testament to the fact that, while I could always have pushed myself harder in every exercise, I can proudly say that I never cheated, I did the exercises every single day and for 90 days I absolutely "did my best".
So for the record I feel incredible and have a whole new take on life and living. The weighing scales started at 14 stone 8 lbs and ended at 11 stone 8 lbs - so that's a change of 42 lbs or 19 kgs. And as for the appearance? Well this is where I began at the start of August:
and this is where I finished up:
Patrick and Chen, I salute you and thank you - it's been an incredible journey. It may be the end, but in truth it's just the beginning...
I can't add much on what so many have said before but I repeat that it has been an incredible experience for me. I must thank Vittorio (PCP alumni) who told me "it's the best thing I ever did" - now when you that hear that from a 16 year old you can legitimately ignore it, but when you hear it from a forty-something year old (sorry Vittorio!) then it's well worth listening to. And my message to anyone who cares to listen (and this is from a forty-something year old) is that "PCPs' the best thing I ever did".
That said, PCP is not for everyone - the brilliant thing is that the diet approach and the exercises really are for anyone and everyone but the mental angle is not. You need to want to do it, to have the mental strength and desire to follow a rules-based approach, to have the support of friends and loved ones to keep you going and to be able to see the successes that time and dedication will bring. It worked for me, and it will work for many - but PCP will not work for all and I suspect that there is a high price in terms of feelings of letting yourself down that a failed attempt at the programme will bring.
My attitudes, my behaviours and my life have been changed. There was no fat assessment or cholesterol test at the outset so I have no scientific data to shout from the rooftops - but I do have how I feel, how much my weight has dropped and how my overall appearance has changed. These three alone stand as testament to the fact that, while I could always have pushed myself harder in every exercise, I can proudly say that I never cheated, I did the exercises every single day and for 90 days I absolutely "did my best".
So for the record I feel incredible and have a whole new take on life and living. The weighing scales started at 14 stone 8 lbs and ended at 11 stone 8 lbs - so that's a change of 42 lbs or 19 kgs. And as for the appearance? Well this is where I began at the start of August:
and this is where I finished up:
Patrick and Chen, I salute you and thank you - it's been an incredible journey. It may be the end, but in truth it's just the beginning...
Friday, 28 October 2011
Day 89 - the penultimate blog
Three days on a business trip to Tokyo at the very end of PCP - not ideal but still just going on with "doing my best". Up early every morning to get the jump rope and exercises out of the way - wow day 89 was a killer. Breakfast as ever easy but other meals harder so sushi lunchboxes my best effort and then no carbs in the evening - and no beer in Tokyo is as you all know no easy task (but did it anyway).
Worst bit was Cathay's effort at a low fat/low cholesterol meal on the way back to HK - I have had them before but this one was horrendous; but the good thing is it put me off ever thinking about ordering them again in the "real world"...
Final day looms - and full blog thoughts to follow - but for now I can be proud that I nailed PCP in body and spirit.
Worst bit was Cathay's effort at a low fat/low cholesterol meal on the way back to HK - I have had them before but this one was horrendous; but the good thing is it put me off ever thinking about ordering them again in the "real world"...
Final day looms - and full blog thoughts to follow - but for now I can be proud that I nailed PCP in body and spirit.
Tuesday, 18 October 2011
Day 79 - life's a beach
My last blog talked of an upcoming ball... All went well wit only water to drink and modest amounts of the food that was plated and placed in front of me. No hangover and no guilt and in fact the biggest headache was the fact that my dinner jacket doesn't fit any more.
After a regular week in Hong Kong we headed off on holiday for kids half term. Shangri La in Cebu is exactly the sort of place where it can all go wrong... Or all go right. All those all you can eat buffets, complimentary cocktails and the like. However I have just folded skipping and exercises into the day's beach and pool schedule and followed the diet as close as I possibly can. Toast, poached egg, veggies and milk for breakfast - full and ready to go and no need to have the juice, cereal, croissants et al that everyone else seems to be gorging on.
In fact I would say a beach holiday at the tail end of PCP should be compulsory (Patrick - perhaps you might include this in your guidance!). You get the chance to see what terrible shape 95% of the population are in and it really reinforces the changes that we are making to our bodies and our lifestyles. I'm going to keep this up forever. It's the first time in 20 years that I look good by the pool and I've definitely got myself down from a 4W to a 2S (if you don't get that then do some digging on Patrick's blogs). Bottom line is that it's all just incredible!
Did the weekly weigh in a couple of days early before coming down here - will be interesting to see how they look when I am back - which showed me I'm down 36 lbs which is also pretty incredible.
After a regular week in Hong Kong we headed off on holiday for kids half term. Shangri La in Cebu is exactly the sort of place where it can all go wrong... Or all go right. All those all you can eat buffets, complimentary cocktails and the like. However I have just folded skipping and exercises into the day's beach and pool schedule and followed the diet as close as I possibly can. Toast, poached egg, veggies and milk for breakfast - full and ready to go and no need to have the juice, cereal, croissants et al that everyone else seems to be gorging on.
In fact I would say a beach holiday at the tail end of PCP should be compulsory (Patrick - perhaps you might include this in your guidance!). You get the chance to see what terrible shape 95% of the population are in and it really reinforces the changes that we are making to our bodies and our lifestyles. I'm going to keep this up forever. It's the first time in 20 years that I look good by the pool and I've definitely got myself down from a 4W to a 2S (if you don't get that then do some digging on Patrick's blogs). Bottom line is that it's all just incredible!
Did the weekly weigh in a couple of days early before coming down here - will be interesting to see how they look when I am back - which showed me I'm down 36 lbs which is also pretty incredible.
Saturday, 8 October 2011
Day 68 - steady as she goes
Other than exceptional circumstances (eg work events) I am sticking to the programme 100%. Food is never a problem but the workouts are getting tougher - and longer. Sometimes I wonder if I'm getting any better given that many of the exercises end in "fails" - often a long way from the end. How can it be that I'm so far off the pace with the push-ups?
Overall very positive about the whole experience and heaps of compliments on how I'm looking - but now I'm 31lbs lighter it's time to think about clothes that fit a little better!
Off to a ball tonight which has potential to be great fun - and as ever I'll just be doing my best rather than using it as an excuse to do anything wild!!
Overall very positive about the whole experience and heaps of compliments on how I'm looking - but now I'm 31lbs lighter it's time to think about clothes that fit a little better!
Off to a ball tonight which has potential to be great fun - and as ever I'll just be doing my best rather than using it as an excuse to do anything wild!!
Thursday, 29 September 2011
Day 60 - doing my best!
So this was always going to be the "nightmare" week. My boss in town so not always time for the gym and work dinners on Mon, Tue and Wed....
So how did I do? Well I'm giving myself a 9 out of 10. It is interesting when reading other blogs how some people "crack" when temptation is put under their nose but for me it really has not been a problem. Rather than using the Mandarin Grill, Zuma or 208 as an excuse to go off piste I just tried to do my very best. In practical terms this meant grilled dove sole and steamed veg at the MG, just sashimi at Zuma and roasted sea bass at 208. Not perfect compared to the diet sheets but I just did my best.
Home late each evening but still pushed through with the jump rope each night and most of the exercises on Wednesday (could not get to the gym at lunch that day) so all in all not bad. Maybe an 8 out of 10 but definitely not much less.
Like other PCPers I'm struggling to lose the weight around the waist but now I'm 29 lbs down and looking a lot better than I have for a very long while, beggars can't be choosers.
Typhoon 8 today shut the gym but I got the workout done when back from work and a 100% compliant food day - no restaurants thankfully.
Onwards and upwards - or is that downwards?!?!
So how did I do? Well I'm giving myself a 9 out of 10. It is interesting when reading other blogs how some people "crack" when temptation is put under their nose but for me it really has not been a problem. Rather than using the Mandarin Grill, Zuma or 208 as an excuse to go off piste I just tried to do my very best. In practical terms this meant grilled dove sole and steamed veg at the MG, just sashimi at Zuma and roasted sea bass at 208. Not perfect compared to the diet sheets but I just did my best.
Home late each evening but still pushed through with the jump rope each night and most of the exercises on Wednesday (could not get to the gym at lunch that day) so all in all not bad. Maybe an 8 out of 10 but definitely not much less.
Like other PCPers I'm struggling to lose the weight around the waist but now I'm 29 lbs down and looking a lot better than I have for a very long while, beggars can't be choosers.
Typhoon 8 today shut the gym but I got the workout done when back from work and a 100% compliant food day - no restaurants thankfully.
Onwards and upwards - or is that downwards?!?!
Friday, 23 September 2011
Day 55 - challenging week
Up to now it has been quie straightforward to keep to the programme but this week brought work and eating challenges. Some days no time to work out and others restaurants to eat in.
My sense is that some people would see this as an excuse to ake a day off or (over) indulge but for me it was just a case of doing my best. Steamed fish and sautéed vegetables was my best bet in the Chinese restaurant but I still didn't feel great afterwards - was that the salt and/or the MSG? Friends round for dinne last night.... Apple, egg White and steMed beans for me - not ideal given the roast beef but I'm just doing my best.
No time to exercise on Thurs or Fri so I ended up doing (most) of the programme at 10pm and 1am respectively. Again I'm just doing my best - tho' given that yesterday was my wedding anniversary it's not always the popular choice at home.
Big increase in compliments and enquiries about my changing appearance so there's a lot of good support building up. Less than 40 days to go and already excited about a new life "on the other side". I have a feeling it's going to be good!
My sense is that some people would see this as an excuse to ake a day off or (over) indulge but for me it was just a case of doing my best. Steamed fish and sautéed vegetables was my best bet in the Chinese restaurant but I still didn't feel great afterwards - was that the salt and/or the MSG? Friends round for dinne last night.... Apple, egg White and steMed beans for me - not ideal given the roast beef but I'm just doing my best.
No time to exercise on Thurs or Fri so I ended up doing (most) of the programme at 10pm and 1am respectively. Again I'm just doing my best - tho' given that yesterday was my wedding anniversary it's not always the popular choice at home.
Big increase in compliments and enquiries about my changing appearance so there's a lot of good support building up. Less than 40 days to go and already excited about a new life "on the other side". I have a feeling it's going to be good!
Sunday, 18 September 2011
Day 49
Another week comes to an end. New food schedules tonight and great to see nothing taken away (that's a first!) and actually some extra vegetables thrown in!
Pretty much 100% compliant this week - all the exercise and apart from sashimi lunch on Thursday (close enough - and skipped the salty miso soup for the first time in my life). Even the junk trip on Tuesday was no problem as I took lunch with me and just had a great day in the sunshine...
So we get the chance to have an indulgence this week but frankly I'm not really interested. I am feeling good and detoxed and enjoying the compliments that just keep coming my way. Will have to see how this week goes but not tempted by a Big Mac or very much else.
Weight loss is not the key metric for me but given that I'm 20 lbs down it is a very welcome side effect!
Pretty much 100% compliant this week - all the exercise and apart from sashimi lunch on Thursday (close enough - and skipped the salty miso soup for the first time in my life). Even the junk trip on Tuesday was no problem as I took lunch with me and just had a great day in the sunshine...
So we get the chance to have an indulgence this week but frankly I'm not really interested. I am feeling good and detoxed and enjoying the compliments that just keep coming my way. Will have to see how this week goes but not tempted by a Big Mac or very much else.
Weight loss is not the key metric for me but given that I'm 20 lbs down it is a very welcome side effect!
Friday, 9 September 2011
Day 41 - goods and bads
So here I am on the morning of day 41 having managed another night out with friends at a restaurant where I brought my own supper and ate egg whites and apple while around me the finest Thai cuisine was being enjoyed. To non-PCPers reading this it may sound tough but in truth it's not that difficult. There are so many positive things to report about my experience so far such as improved strength, fitness and frankly looking an awful lot better with my shirt off!
Not drinking beer or wine or eating everything the world has to offer is a small price to pay for all the positives. And I bet you all have noticed that when you pay attention to what other people eat - especially in social situations - there's just huge amounts of overconsumption going all. How often do you now hear "aaaargh, I've eaten too much!"?
So lots of goods - and the bads? Basically being tired and hungry a lot of the time but as someone wisely blogged "being healthy is hard work - being sick is harder".
Not drinking beer or wine or eating everything the world has to offer is a small price to pay for all the positives. And I bet you all have noticed that when you pay attention to what other people eat - especially in social situations - there's just huge amounts of overconsumption going all. How often do you now hear "aaaargh, I've eaten too much!"?
So lots of goods - and the bads? Basically being tired and hungry a lot of the time but as someone wisely blogged "being healthy is hard work - being sick is harder".
Monday, 5 September 2011
Day 36
Another Monday and there's less food to go around. A few carbs here and a banana there and soon it really will be egg whites only! Settling in to the routine of cardio and exercises at lunch and skipping when I get home - all good so far.
I never checked in with any stats at the outset other than a weigh in but so far I am down 16 lbs which is at least proof that being pretty much 100% PCP compliant on food (other than week 1) and exercise pays dividends. I even received two compliments on my healthy look today!
Thanks Patrick for your feedback on leg-ups, I'll press on as best I can through the pain...
I never checked in with any stats at the outset other than a weigh in but so far I am down 16 lbs which is at least proof that being pretty much 100% PCP compliant on food (other than week 1) and exercise pays dividends. I even received two compliments on my healthy look today!
Thanks Patrick for your feedback on leg-ups, I'll press on as best I can through the pain...
Friday, 2 September 2011
Day 34 - on track!
Last night was boys' night out with the most incredible bbq spread of ribs, pork loin, steak and salmon - not to mention the vegetables, rice, salad, cheese, tarte citron and ice cream.... Champagne, Montrachet, claret..... Well I couldn't really turn up to such a feast with two bits of fruit, egg whites and a polite request for a glass of skimmed milk could I?
The morning after the night before.... Tally of the night was half a salmon steak, veggies (salty but beggers can't be choosers), salad and a few grapes - so the good news is that I feel great this morning and (while the others might or might not agree although let's face it they probably can't remember!) I was as good a company as anyone else. No need for vino to have a god time!
Found the routine with exercise - gym at lunchtime for bike and exercises with jumprope at night when I get home. Skipping on the balcony overlooking the sea below and getting extra sweat kick out of the heat and humidity is working pretty well for me. First PCP slip for me was not doing the skipping at midnight when I got last night in but I had biked at lunch so I'm not beating myself up just yet.
The morning after the night before.... Tally of the night was half a salmon steak, veggies (salty but beggers can't be choosers), salad and a few grapes - so the good news is that I feel great this morning and (while the others might or might not agree although let's face it they probably can't remember!) I was as good a company as anyone else. No need for vino to have a god time!
Found the routine with exercise - gym at lunchtime for bike and exercises with jumprope at night when I get home. Skipping on the balcony overlooking the sea below and getting extra sweat kick out of the heat and humidity is working pretty well for me. First PCP slip for me was not doing the skipping at midnight when I got last night in but I had biked at lunch so I'm not beating myself up just yet.
Saturday, 27 August 2011
Day 27 - in the groove....
So Friday night came and went - green light for "indulgence" but I'm eating so well and enjoying it that there seems to be no reason at this stage to head off piste. At friends for supper so I was a little off plan as I did not want to be a rude guest but still only fish and vegetables and definitely no wine, pudding or cheese.
Not managing to get all the exercises to burn but am doing my best. Wherever this journey takes me it certainly is an interesting and thus far rewarding experience.
I'll have an indulgence another day.....
Not managing to get all the exercises to burn but am doing my best. Wherever this journey takes me it certainly is an interesting and thus far rewarding experience.
I'll have an indulgence another day.....
Monday, 22 August 2011
Day 22 - ouch!
Good things today:
- putting Richard's salsa recipe into action and on my plate. Great flavour - thank you Richard!;
- doing bike and exercises in the gym at lunch time leaving only skipping for the evening;
- rattling through skips when I got home with fewest ever number of trips (still lots but getting some rhythm);
- someone told me I was looking good!
Bad thing today:
- knees hurt after skipping for the first time - I'm hoping it's a one off but any tips on this one gratefully received
- putting Richard's salsa recipe into action and on my plate. Great flavour - thank you Richard!;
- doing bike and exercises in the gym at lunch time leaving only skipping for the evening;
- rattling through skips when I got home with fewest ever number of trips (still lots but getting some rhythm);
- someone told me I was looking good!
Bad thing today:
- knees hurt after skipping for the first time - I'm hoping it's a one off but any tips on this one gratefully received
Friday, 19 August 2011
Day 20 - safely back from a business trip
Well that wasn't easy - but not so hard either. Flew to Taipei on Thursday with my lunch in my hand luggage; was upgraded on the plane and successfully turned away champagne, spicy prawns et al and happily chomped on my chicken, veg and brown rice. Work dinner in dumplings heaven but ate modestly and had no direct carbs (rice or noodles) but had some through the dumplings skins I guess. Back in my hotel at 9.30pm and time to skip! Read on another blog about the joys of barefoot skipping but one trip and agonising toes and it was straight on with the shoes.
PCP compliant breakfast in the hotel but lunch had to make do with spicy beef noodles - hopefully not too far off the beaten track. Another upgrade but no airline food and safely back in HK. Unfortunately straight back for a gourmet banquet but proud to say I ate half portions of each course (or less) and had no carbs (or pudding) and certainly no wine! Home at 11.30 and time for skipping etc beyond midnight!
Needless to say a bit sluggish this morning but nothing like a clear head and blue sky and sunshine to feel a million dollars!
PCP compliant breakfast in the hotel but lunch had to make do with spicy beef noodles - hopefully not too far off the beaten track. Another upgrade but no airline food and safely back in HK. Unfortunately straight back for a gourmet banquet but proud to say I ate half portions of each course (or less) and had no carbs (or pudding) and certainly no wine! Home at 11.30 and time for skipping etc beyond midnight!
Needless to say a bit sluggish this morning but nothing like a clear head and blue sky and sunshine to feel a million dollars!
Tuesday, 16 August 2011
Day 15 - need to finesse the workout strategy...
Safely back in Hong Kong and the next stage begins! Great to have help on the food preparation front and lunch from a lunchbox (for the first time in my life) is actually fine - I quite look forward to it. Skipped on Sunday night when I got home and have done the next two days workouts after work - not a long term every day solution but not yet sufficiently jet lag free to stomach a 5am start... But it will have to come. Am thinking that maybe a 5.30 start to skip with the exercises in the gym at lunchtime (post a cardio warmup on the bike) might be a good strategy. Anyone got any thoughts on that idea?
Monday, 8 August 2011
Day 8
Broccoli for breakfast? Seriously strange but I guess there's stranger stuff coming down the road. Glad to be on the proper diet sheets as I have struggled with the "flexibility" of week 1 and have been guilty of many a sin. Still can't get the hang of the skipping - or is that jump roping - but I guess it's a practice thing and there'll be no shortage of that in the weeks ahead. Biggest blow today was finding that my favourite flavouring in the world (Tabasco) has salt in it so I guess that's a no no. Big shame....
Saturday, 6 August 2011
Day 6
This is definitely the calm before the storm. I'm on holiday and eating a bit less than I might normally on holiday - but rather more than other PCPers - but am doing my exercises and still feeling very positive. Bring it on!
Thursday, 4 August 2011
Day 4
Pretty sure I'm last in the pack due to challenge of doing this on holiday but definitely eating less and doing the exercise so looking forward to next week with prescriptive diet sheets. Skipping getting easier but not sure about the day 7 non stop set! Raining in England so I'll have to skip inside...
Wednesday, 3 August 2011
Day 3
Day 3 begins - not been much good on the blog as I'm on holiday in the UK and Internet access is sparse. 2 days of half portions of meals not so challenging but certainly eating much less than I normally would on holiday! Skipping is not as easy as my daughters make it look and lifting my not so light frame off the ground 50x5 times is no easy task. as Patrick says this is in some ways the calm before the storm but the game is on and looking forward to where the journey takes me. Good luck to all of you who are just kicking off on the PCP.
Thursday, 28 July 2011
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